How do you incorporate functional training for flexibility into your busy schedule?

1 Choose the right exercises

Not all functional exercises are created equal when it comes to flexibility. Some may focus more on power, speed, or endurance, while others may emphasize range of motion, stability, or mobility. To improve your flexibility, you want to choose exercises that challenge your muscles and joints to move in different directions and planes, such as lateral lunges, rotational presses, or single-leg deadlifts. You can also add some dynamic stretches, such as leg swings, arm circles, or torso twists, before or after your workout to warm up or cool down.

2 Use the right equipment

You don't need a lot of fancy equipment to do functional training for flexibility. In fact, you can use your own body weight, or some simple tools, such as resistance bands, dumbbells, kettlebells, or medicine balls. These can help you add some resistance, variety, and challenge to your exercises, while still allowing you to move freely and naturally. You can also use some props, such as a foam roller, a yoga mat, or a stability ball, to assist you with some stretches, such as rolling out your tight muscles, or doing some spinal twists, or bridges.

3 Follow the right protocol

One of the benefits of functional training is that it can be done in a short amount of time, and still deliver effective results. You can design your own circuit, or follow a pre-made one, that combines different functional exercises for flexibility, and perform them for a certain number of reps, sets, or time. For example, you can do a circuit of 10 reps each of lateral lunges, rotational presses, single-leg deadlifts, and leg swings, and repeat it for 3 sets, with minimal rest between exercises. Or you can do a circuit of 30 seconds each of arm circles, torso twists, kettlebell swings, and foam rolling, and repeat it for 4 rounds, with 15 seconds rest between exercises.

4 Adapt to your environment

You don't need a gym or a studio to do functional training for flexibility. You can do it at home, at work, or outdoors, depending on your preference, availability, and convenience. You can use the space and the objects around you to create your own functional workout. For example, you can use a chair to do some squats, a wall to do some push-ups, a towel to do some stretches, or a park bench to do some step-ups. You can also take advantage of the natural terrain and scenery to add some variety and fun to your workout. For example, you can use a hill to do some sprints, a tree to do some pull-ups, a playground to do some swings, or a lake to do some rowing.

5 Be consistent and progressive

Like any other type of exercise, functional training for flexibility requires consistency and progression to see and feel the benefits. You should aim to do it at least 2-3 times a week, and vary your exercises, equipment, protocol, and environment to avoid boredom and plateaus. You should also monitor your performance and feedback, and adjust your intensity, frequency, and duration accordingly. You can use some tools, such as a timer, a tracker, or a journal, to help you keep track of your progress and goals.

By following these tips, you can incorporate functional training for flexibility into your busy schedule, and enjoy the benefits of improved movement quality, reduced pain, and enhanced well-being.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?